The 30 Day Slim-Down Challenge: Day 19

Hey folks! How is your Friday so far? Did you enjoy yesterday’s menu? OMG I just love quinoa! Specially when you combine it with cheese. 😉 So, since I loved yesterday’s lunch, I decided to repeat it. I know It’s better to variate the meals but in this case, aside from being delicious, it is also convenient because I have dinner out today.

We are on day 19 of The 30 Day Slim-Down Challenge, how cool is that? Time goes by so fast! And to be honest, even though there has been a lot of temptation out there, I haven’t had those crazy sugar cravings. Let’s see how it goes today, because we are going to the cheesecake place… ha

It’s never too late to join us in this challenge! If you want to know a little more about it and the plan we are following to shred some extra pounds in a healthy and balanced way, check out The 30 Day Slim-Down Challenge and The Balanced Meal plan, or subscribe to Be.Daze.Live’s mailing list (colored bar atop of your screen) so you can be updated on our every day menu and exercise plan.

So what are we having today?

(I’ll update the Nutritional Breakdown in a few days)

 

Day Meal Plan

 

Breakfast: Berry Cereal

Berry Cereal | Be.Daze.Live

Servings: 1

Ingredients

  • 1/2 cup Raspberries
  • 1/4 cup Blueberries
  • 3/4 cup Bran Flakes
  • 1 Splenda packet (or sugar substitute of your choice)
  • 3/4 cup Skim Milk
  • 1/2 cup Orange Juice

Instructions

  • Place bran flakes, fruit, Splenda and milk in a bowl. Mix well and enjoy with a bit of Orange Juice.

Nutritional Breakdown:

Units Consumed: 2 fruit units, 1 cereal unit, 1/2 dairy units

Calories: 275 kcal

Fat 1 g (Saturated Fat 9 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 4 g), Cholesterol 4 g, Sodium 320 g, Potassium 527 g, Carbohydrates 59 g (Dietary Fiber 10 g, Sugars 21 g), Protein 12 g, Vitamin A 45 %, Vitamin C 137 %, Calcium 26 %, Iron 49 %

 

Snack 1: Shredded Coconut and Nuts

Servings: 1

Ingredients

  • 3 tbsp unsweetened Shredded Coconut
  • 6 Almonds
  • 1 Splenda packet or sugar substitute of your choice (optional)

Instructions

  • Shake ingredients in a sealed Ziploc bag and enjoy!

Nutritional Breakdown:

Units Consumed: 1 2/3, fat units

Calories: 142 kcal

Fat 14 g (Saturated Fat 9 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 2 g), Cholesterol 0 g, Sodium 5 g, Potassium 133 g, Carbohydrates 5 g (Dietary Fiber 3 g, Sugars 1 g), Protein 3 g, Vitamin A 0 %, Vitamin C 0 %, Calcium 2 %, Iron 4 %

 

Lunch: Quinoa Au Gratin

Quinoa Au Gratin

Servings: 1

Ingredients

  • 1 tsp Olive Oil
  • 1/2 tsp minced Garlic
  • 1/4 cup Quinoa
  • 1/2 cup Water
  • 1/4 tsp Onion Powder
  • 1/4 tsp Powdered Chicken Bouillon
  • Salt and Pepper to taste
  • 1/2 cup Broccoli
  • 1/2 cup shredded Carrot
  • 1/4 cup Skim Milk
  • 2 tbsp non-fat Yogurt
  • 1/2 medium Egg
  • 1 oz shredded Monterrey Jack cheese
  • 1/4 tsp Garlic Powder
  • .5 oz grated Parmesan cheese
  • 2 tbsp cup Panko breadcrumbs

Instructions

  • Preheat oven to 425 F / 220 C.
  • Cook your veggies in a pot with boiling water until tender (about 5 to 8 minutes). Drain and chop.
  • Rinse quinoa in cold water.
  • Heat olive oil in a pot over medium-heat, add garlic and sauté for a minute until fragrant and lightly toasted.
  • Add Quinoa and sauté for about a minute. Add water, onion powder, chicken bouillon, and salt to taste; give it a stir and bring to a boil.
  • Reduce heat, cover and simmer until the water is completely absorbed and quinoa is fluffy (about 12-15 min).
  • Meanwhile in a bowl whisk egg, yogurt, milk, garlic powder and shredded monterrey jack.
  • Once the quinoa is cooked, uncover, turn off the heat and stir in veggies. Let cool for about 5 minutes and stir in the cheese mixture.
  • Transfer mixture to an oven safe bowl, top with parmesan cheese and panko breadcrumbs.
  • Bake for about 15 min or until panko and parmesan are toasted. Enjoy!

Nutritional Breakdown:

Units Consumed: 2 veggie units, 1 1/2 cereal units, 1/4 dairy units, 2 deli units, 1/3 fat units

Calories: 490 kcal

Fat 23 g (Saturated Fat 9 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 4 g), Cholesterol 129 g, Sodium 599 g, Potassium 210 g, Carbohydrates 50 g (Dietary Fiber 6 g, Sugars 11 g), Protein 26 g, Vitamin A 16 %, Vitamin C 67 %, Calcium 45 %, Iron 18 %

 

Snack 2: Quick Coffee with Milk

Servings: 1

Ingredients

  • 1 cup boiling Water
  • 1 tsp Instant Coffee
  • 1/4 cup Skim Milk
  • 1 Splenda packet (or sugar substitute of your choice)

Instructions

  • Combine ingredients and enjoy while hot!

Nutritional Breakdown:

Units Consumed: 1/4 dairy units

Calories: 22 kcal

Fat 0 g (Saturated Fat 0 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 1 g, Sodium 33 g, Potassium 0 g, Carbohydrates 3 g (Dietary Fiber 0 g, Sugars 3 g), Protein 2 g, Vitamin A 3 %, Vitamin C 1 %, Calcium 8 %, Iron 0 %

 

Dinner: Ahi Carpaccio

Today I was in a serious dilemma: I totally forgot that I only had 1/2 cereal units left and sometimes it is very hard to find a decent dinner that doesn’t involve cereal, right? We went to the cheesecake place, and though the menu was extensive and really enticing (as always), there were very few really healthy options (and huge portions). Nevertheless I had to work something out. Luckily for me, they now have a list of skinnier options and in those options I found the Ahi Carpaccio.

Carpaccio! I would have never thought of that! I love salmon and tuna carpaccio and it had been a while since I had one, so I went for that option. Since it was considered a skinny and small plate, the portion was good (I ate about 3/4 of it). It came with spicy aioli (which I considered as a fat unit) and avocado, that I sadly had to leave out. It was really good!

Ahi Carpaccio

Servings: 1

Ingredients

  • 4 oz. fresh Tuna (thinly sliced)
  • 1 tbsp Mayonnaise
  • 1 tsp Siracha Sauce
  • A bit of lemon juice
  • Salt and Pepper to taste

Nutritional Breakdown:

Units Consumed: 1 meat unit, 1 fat unit, 1/3 of limited condiments

Calories: 212 kcal

Fat 15 g (Saturated Fat 1 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 60 g, Sodium 340 g, Potassium 210 g, Carbohydrates 1 g (Dietary Fiber 0 g, Sugars 1 g), Protein 26 g, Vitamin A 2 %, Vitamin C 0 %, Calcium 0 %, Iron 4 %

 

Exercise Plan

Today I went for a run as well. Remember I told you I wasn’t much of a gym or routine person? That applied for running a while ago (I thought it was very monotonous no matter if you were outside or on a treadmill), but I discovered that good music made me forget that I was running and specially how much time was I running for. So this is a great tip, specially if you are like me (monotony kills you). Choose a great play list, include the kind of music that makes you want to dance or makes you simply go places in your mind ha, believe me, your running will go a lot smoother.

All right! So that’s all for today! Hope you enjoy the menu and find even more inspiration for new meals! See you later!

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